For Time:
50 Wallballs 9/6kg
40 Box Jumps
30 Lateral Barbell Burpees
20 Power Snatches 50/35kg
1,000 Meter Row

Tc 25min

AMRAP 5:
10 Thrusters 40/30kg
10 Lateral Barbell Burpees
10 Power Cleans 40/30kg
10 Lateral Barbell Burpees
10 Hang Power Snatches 40/30kg
10 Lateral Barbell Burpees

*Score = Rounds + Reps

Floor Press for load:
#1: 5 reps

For Time:
1,000 Meter Row
30 Deadlifts 102,5/70kg
50 Lateral Barbell Burpees

For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

Back Squat for load:
#1: 3 reps

Conventional Stance Rack Deadlift
Build to a 2 RM over 6-8 sets. Rest 2:00
- Option: 5 x 5 increasing weight.
- Elevate start position on 20kg plates

1+1/4 Front Squats
3RM. Rest 2:00
- Build in weight over the course of 5-6 sets.
- Option: Work up to a moderate set of 5.

A)
Power Clean + Front Squat
8 x 2 @70% of clean, every 60s.
- 1 rep is 1 Power Clean + 1 Front Squat
- These are not TNG, make sure to set your start position for the 2nd rep.

B)
KB Contrast Vertical Jump
4 x 3+1 every 90s.
- 3 KB Jumps + 1 Dynamic Vertical Jump.
- Drop the KB forward.

3-4 Rounds For Quality
20 Double Kettlebell Front Rack Walking Lunges total
20 Band Resisted Russian Swing
20 Goblet Squats
Rest 2:00.

*Your choice of weight